Dinner: Usually 6oz-8oz chicken with either green beans or broccoli or salad

400 calories, 8g fat, 15g carb, 60g protein

Before bed: 1 and half scoop of protein powder with half cup of almond milk

220 calories, 4g fat, 12g carbs, 36g protein

Trying to maintain muscle and lose the bf. Been on diet for roughly about 3-4 weeks and lost 4-5lbs but am currently getting stuck. Currently 19% bf and BMI is 26 I believe. Any input would be appreciated, or suggestions. Thanks!

01-24-2014, 10:07 AM

jtip1810

Could try to cycle your carbs a bit go higher on heavy training days with low fats like legs or back training days. Use moderate carbs on other training days and very low to no carbs and higher fats/protein on non training days or light cardio days. Continue to adjust cals every 2 weeks or when your results stall.

01-24-2014, 04:25 PM

heady muscle

Are you using unsweetened almond milk?

It looks really good. Add raw veges in between meals. It will help keep the appetite down if needed.

Quote:

Originally Posted by jasoak

Currently lifting 5-6 days a week and cardio 3-4 days a week. Running 400/week of test E. Current meals are:

Dinner: Usually 6oz-8oz chicken with either green beans or broccoli or salad

400 calories, 8g fat, 15g carb, 60g protein

Before bed: 1 and half scoop of protein powder with half cup of almond milk

220 calories, 4g fat, 12g carbs, 36g protein

Trying to maintain muscle and lose the bf. Been on diet for roughly about 3-4 weeks and lost 4-5lbs but am currently getting stuck. Currently 19% bf and BMI is 26 I believe. Any input would be appreciated, or suggestions. Thanks!

01-24-2014, 05:59 PM

Kenny Croxdale

Quote:

Originally Posted by jasoak

Currently lifting 5-6 days a week and cardio 3-4 days a week. Running 400/week of test E. Current meals are:

Dinner: Usually 6oz-8oz chicken with either green beans or broccoli or salad

400 calories, 8g fat, 15g carb, 60g protein

Before bed: 1 and half scoop of protein powder with half cup of almond milk

220 calories, 4g fat, 12g carbs, 36g protein

Trying to maintain muscle and lose the bf. Been on diet for roughly about 3-4 weeks and lost 4-5lbs but am currently getting stuck. Currently 19% bf and BMI is 26 I believe. Any input would be appreciated, or suggestions. Thanks!

"Getting Stuck"

Sticking point are going to occurs with a diet.

You body adapts (General Adaptation Syndrome) to you caloric intake.

That means you metabolism slow down so that you do NOT lose weight.

Restarting Weight Loss

To restart you weight loss, you need to decrease you calories.

However, it appears that you caloric intake may be so low that you cannot maintain losing weight.

More on calorie in a minute.

Your Intake

Protein: 272 grams

Carbohydrates: 90 grams

Fats: 22 grams

Calories: 1648

Dropping Calories

At an intake of 1648 calories a day, you don't have much room in dropping you caloric intake.

Low Carbohydrates

Low carbohydrates, at some point, decrease your metabolism.

At some point in your diet, you need to increase you carbohydrates to keep you metabolism elevated.

Gluconeogenesis

Protein is converted to glucose (carbohydrates) when you carbohydrate intake is low.

Thus, some of you daily consumption of 272 grams of protein is being converted to glucose.

Low Fat

Low diets decrease testosterone.

The 22 grams you are consuming is too low.

You Average Caloric Intake BEFORE This Diet?

The majority of individuals who go on a diet, drop their caloric intake too low too fast.

I suspect you did that.

More Effective Plan

Dropping 200-300 calories from a pre-weight loss diet is more effective.

You will lose weight. You will also hit a sticking point.

When you hit that sticking point, you drop another 200-300 calorie from you diet and continue doing that within reason.

Your Present Situation

Your present 1648 calories per day is pretty low. Dropping any lower doesn't make much sense.

You will probably do better by gradually increasing your intake up to 2000 plus per day.

Once there, then slowly drop (about 200 calorie per day) to lose weight.

When you hit a sticking point, decrease you caloric intake another 200 calories per day.

Also, cycling your carbohydrates higher.

And you definitely need to increase your fat intake while keeping you calories in the right range.

Kenny Croxdale

01-25-2014, 04:25 AM

jasoak

Quote:

Originally Posted by Kenny Croxdale

"Getting Stuck"

Sticking point are going to occurs with a diet.

You body adapts (General Adaptation Syndrome) to you caloric intake.

That means you metabolism slow down so that you do NOT lose weight.

Restarting Weight Loss

To restart you weight loss, you need to decrease you calories.

However, it appears that you caloric intake may be so low that you cannot maintain losing weight.

More on calorie in a minute.

Your Intake

Protein: 272 grams

Carbohydrates: 90 grams

Fats: 22 grams

Calories: 1648

Dropping Calories

At an intake of 1648 calories a day, you don't have much room in dropping you caloric intake.

Low Carbohydrates

Low carbohydrates, at some point, decrease your metabolism.

At some point in your diet, you need to increase you carbohydrates to keep you metabolism elevated.

Gluconeogenesis

Protein is converted to glucose (carbohydrates) when you carbohydrate intake is low.

Thus, some of you daily consumption of 272 grams of protein is being converted to glucose.

Low Fat

Low diets decrease testosterone.

The 22 grams you are consuming is too low.

You Average Caloric Intake BEFORE This Diet?

The majority of individuals who go on a diet, drop their caloric intake too low too fast.

I suspect you did that.

More Effective Plan

Dropping 200-300 calories from a pre-weight loss diet is more effective.

You will lose weight. You will also hit a sticking point.

When you hit that sticking point, you drop another 200-300 calorie from you diet and continue doing that within reason.

Your Present Situation

Your present 1648 calories per day is pretty low. Dropping any lower doesn't make much sense.

You will probably do better by gradually increasing your intake up to 2000 plus per day.

Once there, then slowly drop (about 200 calorie per day) to lose weight.

When you hit a sticking point, decrease you caloric intake another 200 calories per day.

Also, cycling your carbohydrates higher.

And you definitely need to increase your fat intake while keeping you calories in the right range.

Kenny Croxdale

Thanks for the insight. What could I intake for healthy fats? Your also saying higher my calorie intake to 2000? Then drop according to body?

01-25-2014, 08:21 AM

Kenny Croxdale

Quote:

Originally Posted by jasoak

Thanks for the insight. What could I intake for healthy fats?

Health Fats

Olive, Hemp, Flaxseed, Fish Oils and some others are know by pretty much everyone as being health fats.

Research has demonstrated the "Yo-Yo Diet" WILL increase you body fat percentage.

Your Question...

tell me that you did NOT watch Norton's "Is Your Weight Loss Diet Making You Fatter?" video seminar.

There Ain't NO Free Lunch

Evidently, you don't have enough drive to take the time to learn things.

You can obtain some snapshots of information from myself and others on this board.

However, the ONLY way to really be successful is to invest in educating yourself.

2400 calories

At you present intake of 1648 calories, you can't decrease your caloric intake much..if at all.

That means you need to GRADUALLY increase you daily caloric intake to let's say 2400 calorie a day.

To gain a GREATER knowledge about this watch Norton's video a few time.

The reason for watching it a few times is that...

Learning Is a Repetitive Process

The more you review information or practice something, the greater you understand/know it and the better your skill becomes.

That is how you learned your "ABCs" and your mutiplication tables.

The same applies to learning about training, diet, etc.

With that said, go do you homework and get smarter.

Kenny Croxdale

Very informative thanks for sharing

02-22-2014, 04:32 AM

Anthonyhuber

Building more muscle mass will require more force in lifting. What I mean by that is the heavier the weight is, as well as how fast you push it, creates force. This force will in turn build more muscle.Your information is very informative and help everyone to choose good diet to build their muscles.